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Mel’s Mix

Posted By tortugita718 On September 23, 2012 @ 4:02 pm In Beans and Legumes,Crockpot,Vegetables | 9 Comments

This is a recipe I made for a coworker of mine who saw how healthy my homemade vegan meals looked and that I seem healthy and happy.  I made this for him and have named it in his honor.  It has many healthful benefits; each serving (or two servings, if you make it to serve eight) has an entire pound of cooked vegetables, making it ideal for those following the Eat to Live program.  The hemp seeds are a fantastic source of Omega 3s to supplement our daily flax.  Each serving (for four) has an entire day’s worth of fiber and most of the day’s protein needed for a 150 pound adult.  The sodium is low (unless you used canned beans), the fat is super low, and it’s colorful and aromatic.  As an added benefit, if you have fibromyalgia but can handle onions and mushrooms in moderation, this is “fibro-safe.” –tortugita718

INGREDIENTS:

1 lb mushrooms, washed and sliced
1 lb collard greens or other dark leafy greens, chopped
1 lb broccoli florets, chopped
1 large or 2 small carrots (5-6 oz total), chopped
1 lb celery stalks, chopped
1 onion, chopped
14 oz. dried beans of your choice, soaked overnight and rinsed well (or 4 cups canned beans, rinsed very well to reduce sodium)
1/4 c chili powder (this is mild, does not make the dish spicy)
1 T minced garlic
1 t cumin
1/2 c hemp seeds

DIRECTIONS:

Cook the soaked and rinsed beans for about 8 hours in a crockpot set on high (may want to do this overnight).  If you don’t have a crockpot, cook as you usually cook your beans.

Once the beans are ready, put the collards, broccoli, onion, mushrooms, chili powder, cumin, and garlic in a large non-stick pan set on high with a bit of water.  Stir-fry until onions are translucent and mushrooms begin to soften.  Add beans, carrots, and celery and bring to a boil.  Put heat down to medium and simmer for 5-10 minutes, depending how crunchy you like your carrots and celery.  Stir in the hemp seeds.

Makes 8 medium or 4 huge servings.

Nutrition per huge (i.e. made for four) serving: 616 calories, 10.9 gms fat (15.93% of calories), 413 mg sodium (more if you used canned beans), 90 gms carbs (58.40% of calories), 25.44 gms fiber, 41.83 gms protein (27.16% of calories)


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